High Protein Snack — Why It Matters!

High Protein Snack Tips

Last week I promised to provide high-protein snack options but first I want to express why it’s important to incorporate protein-rich snacks throughout the day. First I’ll tell you why a hard boiled egg is a better choice than a handful of chips. This is because of the way that carbohydrates impact our blood sugar levels. Harvard School of Public Health’s Nutrition Source described exactly what carbohydrates do.

“When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood.

As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.

As cells absorb blood sugar, levels in the bloodstream begin to fall.

When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.

This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body can’t make enough insulin or can’t properly use the insulin it makes.

Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops.”

As we can see, carbohydrates can have a negative impact on blood sugar. Protein, on the other hand, helps to regulate blood sugar levels and keep them stable throughout the day. I’ve stated before that protein is a critical component to overall health. We need proteins for hair growth, organ formation, nerves and muscles, and formation of hormones. In addition to overall health, protein is an excellent tool for weight loss.

High Protein Snack

Have you heard about the thermogenic effect of food?

Your body actually burns more calories digesting protein, in comparison to carbohydrate and fat! This results in an increased metabolic rate (meaning your body burns more calories at rest). Protein also makes your feel more full (satiated). Ensuring that your meals and snacks have adequate amounts of protein will keep you away from the vending machine or avoid pantry raids ;) Lastly, though probably the FIRST thing most people think of when it comes to protein is that enables the body to maintain muscle mass and recover from exercise.

What are good sources of protein for a snack?

Overall, animal protein sources are more nutrient-dense because they contain a complete amino acid profile. These include: Chicken, turkey, pork, beef, lamb, buffalo/bison, seafood, eggs, dairy. If not on a vegetarian or vegan diet, they should serve as your primary source of protein.

Make an effort to consume pasture-raised or wild-caught animal proteins as opposed to conventionally-raised, as they contain more essential healthy fats and don’t have harmful antibiotics or hormones.

Plant sources of protein can be great ways to help increase overall intake, however in order to meet the same nutrient amounts as animal sources, you need to pair them together (ex: beans + rice). Great plant-based protein sources include: beans/legumes, nuts/seeds, whole grains, soy, lentils

To ensure that you’re getting enough, make sure to incorporate protein with each meal/snack. An easy rule of thumb is to aim for a palm or hand-sized portion 3-4x per day.

Here are some protein-rich snacks to keep you energized and satisfied throughout your day!

About Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmue, to Weight loss.
******In her spare time she loves running to clear her mind and also enjoys cooking with her husband.
---------------EDUCATION & CERTIFICATIONS:
• B.S. in Nutrition, Dietetics, and Food Science
• Internship at University Medical Center in Las Vegas, NV specializing in Medical Nutrition Therapy in the ICU, Pediatric ICU, Cancer Center, Cardiovascular Disease and Diabetes Education
• Internship at W.I.C. specializing in pre and post-natal Nutrition
• RD, RDN by the Academy of Nutrition and Dietetics

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